Eat vegetables and nuts to lose weight, study says

A diet that consists of only fruits, vegetables and nuts can fit into a strict vegan diet, or a raw diet, depending on how the food is prepared and consumed. Fruits and vegetables are packed with essential vitamins and minerals and also provide healthy fiber and natural sugars. Nuts can also be healthy additions to your diet, because they contain mostly unsaturated dietary fats and lots of protein. Although this diet can be a healthy one, you need to be sure it gives you all the important nutrients your body needs. Many people consider foods that are chemical-free, natural and fresh to be healthy, but when you want to lose weight, you need to select foods that are low in unhealthy fats, sugar and calories.

Importance of vegetables to shed extra fat:

The vegetarian diet led to reduction in muscle fat which helped improve glucose and lipid metabolism as well as an average loss of 6.2 kg compared to 3.2 kg for the conventional diet, researchers said. "The finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or Type 2 diabetes. It is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy," said lead author Hana Kahleova from the Physicians Committee for Responsible Medicine in Washington DC. “This is important as increased sub fascial fat in patients with Type 2 diabetes has been associated with insulin resistance while reducing intramuscular fat could help improve muscular strength and mobility, particularly in older people with diabetes," the researchers noted. "Vegetarian diets proved to be the most effective for weight loss. However, we also showed that a vegetarian diet is much more effective at reducing muscle fat, thus improving metabolism," Kahleova said.

Effects of ordinary diet

Seventy-four subjects with type 2 diabetes were randomly assigned to follow either a vegetarian diet or a conventional anti-diabetic diet. The vegetarian diet consisted of vegetables, grains, legumes, fruits and nuts, with animal products limited to a maximum of one portion of low-fat yoghurt per day; the conventional diabetic diet followed the official recommendations of the European Association for the Study of Diabetes (EASD). Both diets were restricted by 500 kilocalories per day compared to an isocaloric intake for everyone. The vegetarian diet was found to be almost twice as effective in reducing body weight, resulting in an average loss of 6.2kg compared to 3.2kg for the conventional diet.

Ordinary diet reduces annoying Sub facial fat

Dr. Kahleová and colleagues by studying adipose (fat-storage) (that is, fat under the skin, on the surface of muscles and inside muscles) have found that both diets caused a similar reduction in subcutaneous fat. However, subfascial fat was only reduced in response to the vegetarian diet, and intramuscular fat was more greatly reduced by the vegetarian diet. This is important as increased subfascial fat in patients with type 2 diabetes has been associated with insulin resistance, so reducing it could have a beneficial effect on glucose metabolism. In addition, reducing intramuscular fat could help improve muscular strength and mobility, particularly in older people with diabetes. These findings are important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes. But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.

Improvement in Muscular Strength

Losing muscle fat improves glucose and lipid metabolism so this finding is particularly important for people with metabolic syndrome and type 2 diabetes, says lead author, Dr. Hana Kahleová, Director of Clinical Research at the Physicians Committee for Responsible Medicine in Washington DC. This is important as increased subfascial fat in patients with type 2 diabetes has been associated with insulin resistance, so reducing it could have a beneficial effect on glucose metabolism. In addition, reducing intramuscular fat could help improve muscular strength and mobility, particularly in older people with diabetes.

Why nuts are essential.

In the new analysis, published this month in the American Journal of Clinical Nutrition, researchers reviewed data from 31 studies conducted worldwide and found there was very slight difference in weight among people who ate nuts and those who didn’t. This doesn't mean that eating nuts will cause you to lose weight, but the research suggests that it probably won't contribute to significant weight gains.

What to avoid

Sweet or savoury varieties: Avoid any kind of nut that has been doused in sugar, salt or any other seasoning. The added salt and sugar turn an otherwise healthy snack into junk food.